Exercises For Preventing And Relieving Wrist Pain
1. Praying position
Stand with your palms together just in front of your face. Keep your arms touching from the fingers to the elbows. Slowly begin to spread the elbows apart as you lower your hands to hip height. Hold this position for about 30 seconds and raise your hands back up to the starting position,;then repeat.
2. Arm extended hand press
Stand with one arm extended out in front of you with the hand palm side up so that it faces the ceiling. Take the opposite hand and use it to gently press the fingers of the extended arm down towards the floor. Pull the fingers slightly in towards your body and hold the position for about 30 seconds,;then release and repeat on the other hand.
3. Reverse Extended hand press
Stand with one arm extended out in front of you with the palm facing down towards the floor. Allow your wrist to fall so that the fingers are pointing towards the floor. Take the opposite hand to gently pull the fingers towards the body. Hold the position for about 30 seconds,;then release and repeat on the other hand.
4. Fist clench
While sitting,;place the hands on your thigh with the palms facing up. Begin to close your hand slowly to make a fist. Keeping your forearm on your leg,;lift your fist up and back towards your body so you bend at the wrist. Hold this position for about ten seconds before slowly lowering your fist back to your leg. This kind of;wrist pain exercises should be repeated at least ten times.
5. Wrist extension-flexion
Wrist Pain In Crossfit: A Common Problem
Its quite an amazing sight inside a crossfit gym. You see athletes of all levels doing pull-ups, ring dips and a lot of other intense exercises. What you dont see is the huge amount of stress thats being put on an athletes wrists in just about every CrossFit routine. Sure, other sports can strain the wrists but CrossFitters have a higher risk of getting wrist injuries due to the extreme nature of the sport.
How is CrossFit Causing Wrist Pain?
Trying out new moves Although this is more common among people doing ;crossfit for the first time, doing new movements also causes wrist pain in trained athletes. While strength and motor patterns develop over time, adding new movements to your exercise routine or increasing the intensity of workouts can put strain on the wrists.
Wrong Form ;Not even trained athletes are immune to this. Whether its trying out new moves, or working out for longer periods of time or rushing through a workout, a wrong form during intense crossfit exercises can add strain to the wrists and cause pain. When the form is wrong youre not engaging your muscles correctly which is important in keeping your balance AND supporting your body weight when doing a plank or a headstand. Same goes when you have to hold a heavy bar overhead.
So when is wrist pain TOO much?
Get Tighter On Your Back
Adjusting your grip on the squat can allow you to get into a tighter position.;
Many beginning lifters dont think much about their upper back during a squat. After all, it looks like its a leg exercise.;
When you squat often enough, you realize the importance of the upper back muscles.;
A telltale sign of a novice squatter is one who doesnt tighten up their upper back enough. They exert all the force from their legs and hips, but it gets eaten up in a slack upper back and doesnt pass the force into the bar to move it upward.;
Think of a train sitting idle on a track. If you start pushing it from the back, the first thing that happens is all of the slack in between the cars closes up. The front of the train wont move until theres no space left between all the cars as they press together from the force at the back.;
The same thing happens with your body during a lift. If you are not tight in every muscle, every joint from bottom to top, then the force you exert from your feet will first go into closing up those gaps, long before it ever reaches the bar on top of your back.;
Therefore, if you have your back tight and engaged from the start, its like pushing on a train thats already stacked tightly together the car at the front moves as soon as you put force on the back.;
Even at the intermediate and advanced levels of lifters, a slight improvement in your tightness or position of your upper back can be the difference between white lights and red lights.;
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Shoulder And Forearm Strengthening
I know we spent most of this post talking about decreasing the load on your elbow.; But there are some very specific exercises that can help heal tendons instead of damaging them.; These are called Eccentric Exercises. Eccentric strength training is where you slowly resist a force working against you.;; You can;purchase some inexpensive eccentric elbow strengthening bands easily, on Amazon.;Just click this link!; And dont forget the shoulder rehab too!;Studies have shown that strengthening the rotator cuff can help reduce elbow pain too.
What Does Arthritis Feel Like
Not everyone with arthritis will have the same symptoms. Development of symptoms depends on the type of arthritis and how severe your condition is. RA tends to produce long-lasting stiffness, swelling, and redness of the joints. People with RA may also feel fatigue, general discomfort, and lack of appetite.
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Stretches That Ease Wrist Pain
If everyday activities are leaving your wrists and hands achy, taking time to stretch throughout the day can help relieve the discomfort.
Stretching the wrist flexors is important if you want to prevent or treat wrist issues, says Lara Heimann, physical therapist and creator of LYT Style Yoga. “Because we spend so much of our day with our wrist in a flexed position, such as when we are driving a car, holding a phone, or typing on a computer, we must counter the shortening of the connective tissues with stretching in extension,” she says. “Stretching keeps the tissues from getting pulled asymmetrically, which causes strain, a key ingredient for repetitive stress injury. If these stretches are done consistently, they will be a preventative measure to combat tendonitis and carpal tunnel syndrome. “
Here are some gentle movements that you can perform daily to help relieve and prevent pain in the wrists and hands.
Weightlifting And Wrist Pain: A Love
An athletes success in lifting weights depends a lot on the eight small bones, connecting tendons and ligaments that make up the wrist joints of each hand.
Beginners to Olympic weightlifters depend on the capacity of their wrists as a link between the load in their hands to the muscles in the arms, legs and torso. The wrist does a lot to transfer the physical force needed to complete every single lift.
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What To Do In My Week Off
During this week of rest it would be a good idea to work your legs or cut some fat with full body movements. Complete body squats, walking lunges, and step up’s to improve balance and leg strength. You can even look to work your core by doing crunches, sit-ups, and oblique side raises. This week off will not affect your upper body growth. Often times one week of rest is more beneficial than one would think. Muscles need time to heal in order to grow. So a little time off won’t hurt you whatsoever.
Fix Wrist Pain Fast With Airrosti
Dont let a wrist injury keep you from crushing your workouts. At Airrosti, our expert providers can diagnose the cause of your wrist pain and treat it at the source, so you can recover faster and get back to doing the things you love.; Schedule an appointment with Airrosti today and get back to reaching your fitness goals pain free.
View our medical disclaimer here.
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Okay But Does Percussive Therapy Help At All
The answer is Yes, percussive therapy does help with post workout pains and soreness in your wrists. It relaxes the muscles on your forearm, allowing for better blood flow through your wrist and hands.
The improved blood flow helps tone down swelling and ease pain, and regular use helps strengthen the muscles. Just dont use it right away when youve got an actual wrist injury. Wait until you are fully recovered from and consult your doctor first.
For your usual post crossfit and weightlifting recovery, heres some tips on how to use a massage gun properly on your wrists:
- Start with the lowest speed setting. This would give your hands and wrists a nice warm up. You can increase intensity and speed depending on how comfortable youre feeling.
- Float the massage gun across your arms, hands and wrists. Do not focus on one area for too long, especially in your wrist. Remember, your wrists cannot withstand as much intense massage action as your back or thigh.
- Move your forearm and wrist into angles so you wouldnt miss massaging parts of your wrist and arms. Dont use the device for more than 15 minutes at a time.
Stretches For Wrists And Hands
Your hands perform a variety of tasks every day, from gripping a steering wheel to typing on a keyboard. These repetitive motions can create weakness and stiffness in your wrists and fingers.
Practicing simple exercises can help prevent injury. Exercises can strengthen your wrists and keep your hands and fingers flexible.
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The Wrist Extensor Stretch
Hold your arm straight in front of you with your fingers pointing down.
Gently use your opposite hand to pull your fingers toward you .
Hold for 20-30 seconds.
Purchase a hand grip strengthening for this exercise .
Practice squeezing the grip device.;
Do this for 10 repetitions and 2-3 sets per side.
You can also choose to squeeze and hold for 5-10 seconds during each rep.
Rear Facing Wrist Stretch
- Now, instead of having your fingers facing the front or sides, youll rotate your wrists around so that your fingers are facing your knees.
- Start with your fingers closer to your knees .
- Keeping your palms flat on the ground, shift your body back toward your heels, then forward toward your hands.
- Repeat 10-30 times.
- If youre having a hard time rotating your wrists all the way around, you might try doing one hand at a time, or just working at whatever level youre at, moving gently and carefully.
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Symptoms Of Hand Finger And Wrist Pain
Symptoms of hand, finger or wrist pain depend on the type of injury and mechanism of injury. The symptoms commonly include pain during use, swelling, and/or difficulty moving the affected area.
Treatment for hand, finger and wrist pain includes: over-the-counter pain medication, rest, ice, and elevation. In more severe injuries, immobilization or surgery may be necessary.
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Consider Weight Vests And Machines
When you have a wrist injury, holding onto a dumbbell or a kettlebell is out of the question. After all, you dont want to put more strain on the already-delicate ligaments. Fitness Professional Kyra Williams says that you dont have to give up weighted-movements completely, though! Instead, look into investing in a weighted vest. When you wear this, you challenge your muscles in a unique way, as you go through your typical regimen. Another option, with the help of a trainer and the A-OK from your doctor, is to use weight machines to maintain your posture and endurance.
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Preventing Hand And Wrist Pain
There are things you can do to ward off hand and wrist pain, though. Try to keep your bones strong by getting enough calcium and vitamin D, which your body needs to use that calcium. Your doctor will have a recommendation on how much and the best way for you to work calcium and vitamin D into your diet.
Next, look at the ergonomics of how you work and live. If you’re straining, re-organize until you’re more comfortable.
Finally, make sure youre protected. Whether youre in your own home or playing your favorite sport, its important to think about safety. Make sure your shoes fit properly, there are no tripping hazards and youre wearing the appropriate protective sporting gear.
So I Got My Cast Off Now What
I remember in college I broke my ring finger playing flag football. I had a cast on for 6 weeks, it was the most glorious day getting that thing off. However, when the cast finally came off I was mortified by how my hand, wrist, and forearm looked. Even worse, I tried to move my hand and fingers and nothing was happening! It was SO STIFF. However, I knew what I had to do and that was simply getting my wrist and fingers moving again and using my hand as much as I could!
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Wear Protective Wrist Gear
Most sports have certain gear requirements in place to prevent major injuries from falls or impacts. Next time youre gearing up for the gym, try taping up your wrists with kinesiology tape or wearing a wrist guard to keep your joints stable. Even if youre not an athlete, wearing protective gear can make all the difference between a good workout and a painful one.
Advice From A Certified Hand Therapist: Exercising With Wrist Pain
We all know the health benefits of regular exercise. Many fitness workouts involve putting pressure on your wrists. You may have noticed some discomfort while lifting weights or during yoga poses that require you to put weight on your hands. Here are some tips to make sure you are not straining your wrists while staying active.
Whether you are recovering from a wrist injury, experiencing slight discomfort, or feeling great, listen to your body and make adjustments so your wrists stay comfortable and protected during exercise. If your wrist pain worsens or does not go away, immediately consult your;local hand surgeon;or;certified hand therapist;for advice.
Rebecca Wang OTD, CHT is a Certified Hand Therapist and a member of the American Society of Hand Therapists.
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How To Prevent Elbow Pain When Lifting Weight
Now, you already know what may cause your elbow pain, so its possible for you to figure out how to prevent it, right? Well, its very simple.
- First, remember to warm up before every workout and stretch after. This is actually one of the most common reasons why you have pain from lifting. Therefore, do not be too excited to lift the weights without warming up before and stretching after workouts.
- Second, please make sure you are working out with the right weights which you can handle till the last rep, for example when you do the barbell bench press. I know we all have to keep pushing ourselves forwards and try not to be too conservative.However, you can do more harm than good if you keep increasing the weights without being able to lift it properly. This all depends on you so you have to contain yourself and find the proper weights.
- Third, pay attention to your form and techniques when doing every exercise, especially upper body exercises. Make sure you do all exercises through a full range of motion to prevent muscle imbalancesAlso, you need to balance the volume of pushing and pulling movements as well. Besides, its important to improve your rotator cuff and upper back that affect how your muscles act on your elbow.
How To Avoid Wrist Pain When Weightlifting
If you’ve ever wondered how to protect your wrists when lifting weights, you’re on the right track to lifting more in a sensible way. Lifting weights can put strain on your wrists and damaging them can prevent you from weightlifting for weeks or even months at a time. As such, it’s important that you follow these tips to help save your hands and wrists from damage.
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The Price Of Initial Treatment
First-line treatment for wrist pain from lifting weights begins with PRICE, which is an acronym that represents a common set of initial treatment guidelines: Protect, Rest, Ice, Compress and Elevate.
After you sprain your wrist, plan to rest and protect the joint from further injury for up to 10 to 14 days with a light immobilization brace. Cover the wrist with a wet towel and apply ice for 10 to 20 minutes followed by 20 minutes of no ice. You can repeat this cycle throughout the day, up to 48 hours post-injury.
Recovering From Wrist Pain
Your wrist hurts because physical activities have either stretched or torn the ligaments that connect the bones in your wrist. Sprains from exercises usually take 2 weeks to heal, but may take longer depending on the severity.
Unless the wrist pain is so severe to require medical attention, you can recover faster and regain strength in your wrist with good old home treatment and massage. Heres some ideas on how to fix wrist pain at home.
Rest, ice packs and compression sleeves
- Keep your wrist elevated as much as possible. Use a pillow to prop up your arm when you apply ice on your wrists, keeping it above heart level to reduce swelling.
- Ice packs must be used on your wrist for up to 20 minutes at a time every 2 hours, or until the pain and swelling goes down. Dont forget to put a thin piece of cloth between your skin and the ice pack.
- Wrap your wrist in an elastic bandage or compression sleeve and keep it on for the next 36 hours. Make sure the sleeve isnt too tight to cause tingling or numbness in your hands and fingers.
- If your doctor prescribed medication, take them exactly as directed. If youre not prescribed anything, ask your doctor if you can take over the counter meds instead.
- Try not to move your injured wrist as much as possible during this period.
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